Hearty, Healthful Lentil Stew |
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Prep Time: 30 Minutes Cook Time: 45 Minutes |
Ready In: 75 Minutes Servings: 6 |
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From Cooking Light. Per 1 1/3 c. serving: 292 calories, 3.6 g fat, 15.5 g protein, 52.3 g carb, 14.7 g fiber, 0 mg cholesterol. Ingredients:
1 tablespoon olive oil |
1 1/4 cups chopped onions |
1 cup chopped celery |
3/4 cup chopped carrot |
2 garlic cloves, minced |
4 cups fat-free chicken broth |
1 cup water |
1 (28 ounce) can crushed tomatoes, undrained |
1 cup dried lentils |
3/4 cup instant brown rice |
1/2 teaspoon crushed red pepper flakes |
1/4 teaspoon salt |
1/4 teaspoon black pepper |
Directions:
1. Let the oil get heated in a small Dutch oven over medium-high heat.
2. Add in onion, celery, carrot, and garlic; stir/saute for 8 minutes or until tender.
3. Add in broth, water, and tomatoes; bring to a boil.
4. Stir in lentils; simmer 25 minutes, stirring occasionally.
5. Stir in rice; simmer 20 minutes, stirring occasionally.
6. Stir in red pepper, salt, and black pepper (adjust amounts to taste).
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